Thursday May 10, 2012

CrossFit864


Life in the Spirit 
“So now there is no condemnation for those who belong to Christ Jesus. And because you belong to him, the power of the life-giving Spirit has freed you from the power of sin that leads to death.”
-Roman 8:1-2


All right Mister, let me tell you what winning means... you're willing to go longer, work harder, give more than anyone else.
-Vince Lombardi


Today's Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.


Today's WOD


Part 1 - Posted on Whiteboard (starts as a group at times posted above)


Part 2 - Deadlift 3-3-3-3-3


Part 3 - Complete the following for time - AFAP:

21 Deadlift

7 One arm Dbell/Kbell Press (7 each arm)

15 Deadlift
7 One arm Dbell/Kbell Press (7 each arm)
12 Deadlift
7 One arm Dbell/Kbell Press (7 each arm)
9 Deadlift
7 One arm Dbell/Kbell Press (7 each arm)


Load on DL = 185/135

Load on press = AHAP (Strict press from the rack position)

Part 4 - Abdominal Strength
2 x 15 Back Extensions or Good Mornings / 50 (straight count) Flutter Kicks 
(alternate between the 2 exercises)


BE STRONG!
Jay and Janice